Always take classes if you can.
Nice videos and TV classes are: any of the Lilias videos;Yoga practice for beginners from the Yoga Journal(Healing Arts-1990); PBS TV classes by Priscilla Patrick; Total Yoga(Healing Arts -1994).
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For those of you not in the Chicago area, here is a search box to aid you in locating yoga teachers/classes.
Thank you.
Mudra is a Sanskrit term that describes the category of hand gestures used,especially during on, to facilitate the balancing of a person's vital energy. The mudra is a gentle form of self-energy balancing or self-pranic healing. The positions of the hand digits direct the life energy(vital energy, qi, chi,ki, prana).So the subtle pressure from the digits balances the body as does self-reflexology(see my link-yogini.net/energywell.html- on energy wellness techniques for a description of reflexology). As you practice with mudras, you will sense the energy flow. Usually it will feel like buzzing from your fingers. It may be a sensation of numbness, hot, or cold as well.You may also think of mudra as a hand gesture version of positive mental affirmation(same link for more information on this wellness modality). So you may use the mudra with your meditation practice to increase the effectiveness of your meditation. You may, as well, practice the mudra throughout the day to balance your energy flow, thereby working to improve your total wellbeing. In summary, the performance of mudras is an alternative wellness energy balancing methodology that has no ill effects, costs nothing to do, can be very effective, is easy to perform.
You can learn mudras from many of the yoga sites, yoga classes. Many of the hatha yoga classes will introduce you to the basic gestures. Rough sketches of each hand mudra are at the end of this mudra section.
This mudra is used to strengthen self-confidence and assertiveness. It is a helpful mudra to practice for those of us who are timid, fearful, or introverted. Remember yoga is about moderation. We do not want to eliminate completely aspects of ourselves. There are times when expression of the ego are necessary and this mudra helps us to strengthen our ego while helping us to express it appropriately.
The tip of the thumb is brought to the first joint of the index finger and the hand is help palm side up. The forefinger therefore extends beyond the thumb(the symbol of God) , facilitating the development of the Jupiter(the forefinger represents Jupiter) energy of expansion and ego personality.
This mudra is an enlightenment gesture that works to blend the spiritual energies and the ego. It quiets the mind and regenerates the neuro-biochemical system. So this is an excellent mudra for those of us who are: having trouble sleeping; are too wound up; have manic episodes (this mudra is not intended to replace comprehensive medical care); experiencing complete hormonal collapse(such as hypo- or hyper- throidism, adult-onset diabetes); are depressed.
Although one generally performs mudras with both hands, this is one mudra that requires both hands being used at the same time for the mudra. Both hands are facing palm up. The backs of the fingers are placed so that they are touching. The forefingers of each hand are brought to each thumb and form the Om mudra placement while the remaining fingers gently touch each other while being held in a relaxed fashion.
This mudra focuses on helping you balance your right-left energies. It promotes balance of the male-female energies. This mudra is almost always utilized with the hatha yoga meditative poses.
This is another two hand mudra. The palms are facing upward with the thumbs touching each other at the tips. Then one set of fingers is placed on top of the other set of fingers. The order is to match the yoga asana. You would place the right hand on top of the left hand if the right leg is on top of the left leg and vice-versa.
This mudra promotes the development of wisdom while quieting the ego. In a way it is the opposite of the Ahmakara mudra. It is ,therefore, helpful for those of us who are very strong with ego development and may be overly aggressive in our day to day activities.
The performance of this mudra is as you would think. The tip of the thumb passes the tip of the forefinger. The tip of the forefinger is brought to the first joint of the thumb.
Like the Cup mudra, this mudra is used with primarily the meditative poses. It is different in that the focus of this mudra is the balance of the physical body and the mind, rather than the right-left energies.
The palms face upward and the thumbs and fingers interlock. The right thumb represents the body and the left thumb represents the mind. While performing this mudra, you may change the position of the thumbs so that the tips touch each other or alternate the interlock so that the thumbs alternate being on top. If you want to use only one position, use the position that feels most awkward. The awkwardness indicates the need for balance by using this position.
This mudra indicates respect and humility. It is used often as a greeting to others. The greeting indicates that your soul bows to the other persons. It is similar to the head bow in that aspect.
This is performed by placing the palms together with the fingers extended and the thumbs next to each other. The arms are bent and the hands are placed at heart level. This positioning of hands and arms is often used by Christians as they take communion.
This hand gesture is performed by bringing the ends of the thumb and forefinger together while having the palms face up.
This is intended to blend the life forces to balance and to bring you closer to real time peacefulness.
This mudra is used to give stability. It is used to maximize the beneficent effects of Saturn. This mudra is excellent to use when you are feeling scattered or out of control of your life.
First perform the Om mudra(bring the forefinger and thumb tips together with palms upward). Then turn the mudra downward, so that the palms are facing downward. Sometimes the fingers are separated at this time. Again work the position that feels most awkward.
This mudra is a healing mudra. I use it as part of my pranic healing sessions to balance the affected person?s energies. Yogis also use this mudra to bless their food before they eat it to strengthen the positivity of the meal.
The mudra is performed by placing the middle finger(Saturn finger) on the fingernail of the index finger(Jupiter finger).
This mudra is used as part of the concentration practices.It helps you focus on your inner being by blocking off the access to the external environment with your fingers covering your openings. To perform this mudra you place your thumbs over your ears,index fingers over closed eyelids(at the base of the eyeball),middle fingers at the nostrils,little fingers at the lower lips. The fingers are over the sense organ openings gently. This is an advanced mudra. Historically, if this is practiced with too much force on the sense organs, you can light the energy fire too quickly and cause mental imbalance. So, work with this mudra only after you have worked with pranayama for several months to years.
See below for mudra sketches.
In addition to the hand mudras, muscular contractions(bandha mudras) can be performed with the hatha yoga asana routines to strengthen the energy balancing effects of the postures and hand mudras. Different Sanskrit sources list different bandha mudras. The most frequently described bandha mudras are the following: maha mudra; nabho mudra; maha bandha; maha vedha mudra; khechari mudra; viparita karani mudra; yoni mudra; vajrali(vajroli)mudra; shakti chalani(chalana) mudra; tadagi(tadava) mudra;manduki(mandavi) mudra;shambhavi mudra; ashvini mudra; pashini mudra; kaki mudra; matangi mudra; bhujangini mudra; panchadharana[parthiva, ambhavi, vaishvanari, vayavi,akashi]; mula bandha; jalandara bandha; uddiyana bandha. A note of caution: Bandha mudras are generally considered to be intermediate to advanced practices of yoga.
Method- Gently using the left heel to press between the external genitalia and anus. Spread the right leg and hold the foot with both hands. Close the nine openings of the body. Press the chin against the chest and practice breath control. Repeat using the right heel and spreading the left leg. Practice this bandha mudra bilaterally in rounds of three.
Purpose- The benefits of this mudra include: strengthening the effects of any hatha yoga routine practiced with this mudra; softening of the five klesha of men ignorance(avidya), excessive ego(asmita), desire or attachment(raga),enmity(dvesha), fear of death(abhinivesha); according to Sanskrit sources the physical health problems of enlarged spleen, fistulas,leprosy, urinary tract disorders.
__Definition
Pranayama is a sanskrit term meaning control of life force or prana. *Pranayama is one of the branches or steps of yoga. Practically speaking in yoga theory , pranayama refers to breath control.
__Purpose
Control of the breathing cycle alone can balance the body energy to improve physical health,to improve concentration or study, and advance to higher or more advanced states of consciousness. A straightforward example of this is the removal of a panic attack with intense deep breathing. Some less straightforward areas of impact from regular,consistent deep breathing routines are: decrease in PMS;resolution of infertility problems(Alice Domar,Harvard Medical School);decrease of menopausal hot flashes(Robert Freedman,Wayne State University School of Medicine);possibly a decreased risk of kidney cancer for those who are also morbidly obese(a study on the incidence of kidney cancer and obesity indicates that those who are morbidly obese with difficulty breathing have a 50% increase incidence of kidney cancer over those who are not morbidly obese and have no difficulty breathing while those who are morbidly obese with no difficulty breathing have only a 35% increase of kidney cancer over those of normal weight).
__Method There are myriads of exercises for breath control. The key is to never force! Slowly work with the breath control. Listen to your body and inhale or exhale as needed. If you hold too long, you can raise your intrathoracic pressure too much and cause heart,pulmonary, or blood vessel damage.
____Beginning techniques-these may take weeks to months of daily practice
All breathing unless otherwise noted is through the nose( a yogi thought-nose for breathing and mouth for eating).
____Basic
1.Learn the difference between chest and abdominal breathing. Most men breathe abdominally and most women breathe only with the chest. If you are not sure how deep you usually breathe. Lie down. Breathe as usual. Do you note that your chest rises or does your abdomen? If you are breathing with your abdomen, continue this rhythm. Place your hand on your abdomen, so that you can better understand the depth to which you are breathing. If you are a chest breather, place your hand on your abdomen and try to bring in your breath to raise your hand.
2.Introduce yourself to rhythmic breathing. Continue to focus on bringing the breath to the abdominal level. Now pay attention to your inhalations and exhalations. Next start noting the ratio of the length of inhalations to exhalations. Slowly try to get the inhalation to equal the exhalation. Two terms to know are: full chalice-lungs at the end of inhalation, represents and balances the physical body; empty chalice-lungs at the end of exhalation, represents and balances the psychic body.Additionally, practice bringing your breath in to fill the upper lungs, then the rib cage, and finally the abdomen. Exhale releasing the breath from the lower third(the abdomen), the middle third(the ribcage), and the upper third(just under the shoulders). Unless otherwise stated, the breathing is through the nose,rather than the mouth.
In that pranayama helps the body's endocrine and digestive system to function better, I would state that use of pranayama can work to control weight. I would state that pranayama is more effective for weight control in those whose systems are likely to be sluggish, i.e. menopausal women, people with underactive thyroid glands, people with chronic constipation.
___Right-left balancing breath(anuloma-viloma)
The technique works to balance the sides of the body with opening up each nostril. Naturally the body works on this aspect. However, pranayama works to keep the sides balanced more regularly with this technique. The positive effects of this pranayama include: increased lung function; balance of the chakras. This is a beginning technique that progresses to the intermediate level and to the advanced level.
Method:
1. Attain a comfortable posture. You may sit with your spine straight in a chair, use lotus position(or any variation of this posture). You may also lie down with your spine straight.
2. Do rounds of basic deep breathing to open up and warm up your system. Do in rounds of 3.
3. Bring your hand to your nose. Block off the right nostril. Bring in your air from your left nostril. Hold as you are able while releasing the right nostril and blocking the left nostril. Exhale through your right nostril. Hold as you are able.
4. Now inhale through your right nostril. Hold. Switch the hold on the nostrils. Exhale through your left nostril.
5. Perform in rounds of 3. Practice at least daily.
____Intermediate-days to months of practice
Work on doing rounds of breathing in threes,i.e. in-out,in-out,and in-out. Practice a ratio of inhalation=exhalation with holds on empty and full chalice being 1/2 of the inhalation and exhalation. Do not force this-again you can cause yourself serious difficulties if you force your lungs too hard. All types of breathing difficulties, such as emphysema,asthma can be improved but you must follow your physical body needs. If you have a chronic lung or cardiac condition, be sure to follow up with your primary provider and maintain your medical regimen. For example, if you have exercise-induced asthma, work that inhaler before you do your pranayama, at least for the first few weeks to months. Keep a journal of your practices, noting any immediate changes in your perceptions or physical responses. For those of you with high blood pressure, keep your BP log handy and check that BP immediately after your work, one hour later and several hours later. Gradually you will notice that the low BP after your breathing rounds will last longer and longer throughout the day.
____Right-left breathing(anuloma-viloma)-repeat your personal mantra while practicing the breathing technique.
____Rolling belly pranayama
Purpose: Balance the Venus,Jupiter, and Saturn chakras.
Effects: Increase lung capacity;balance stomach acids; eliminate intestinal gas; improve bowel function; improve prostate function;improve menstrual cycle;decrease anxiety.
Method:
1. Position-You should sit tall,stand with knees bent slightly maintaining erect back, sit in chair with straight back,or sit in cross-legged/lotus/half-lotus position.Please have your hands resting gently on your knees.
2. Start with the abdominal deep breathing that you used in the introductory pranayama exercises. Once you are in a nice,steady rhythm, begin to concentrate on your abdominal wall.
3. Upon exhalation, move your abdominal wall in a gentle wave motion from the bottom of your rib cage to the bottom of your stomach. You are making your abdominal wall do a "wave"-like people do at the stadium. Make sure you are doing your wave only on exhalation. You do not want to do the wave on a hold and increase your intrathoracic pressure(the pressure insude your trunk).If you do hurt with this, go slower, such as only bringing the breath down to just above the area where you hurt.The most common reason for pain during this exercise is constipation.If you cannot find a comfortable level, evaluate your stool pattern and contact your health care provider about your difficulty. Also, please push water(about 8 glasses per day unless you are on a fluid restriction by your doctor) and increase your fiber intake.
4. The rhythym of rolling belly breath should be 1 rolling belly breath to 2 regular deep breaths.
____Advanced
___Right-left breathing(anuloma-viloma)-use arching posture in rythym with the breathing.
References
Danielou, A.(1955). Yoga the method of re-integration. University Book Publishers Murray Book Publishers: New York,NY.
Kriyananda,G.(1992). The spiritual science of Kriya Yoga. The Temple of Kriya Yoga:Chicago,IL
*This is one aspect of study that highlights the variation in the texts. Some sources state that pranayama and hatha yoga are 2 steps on the ladder of yogic development: while other texts refer to the yoga ladder of development as hatha yoga (translating hatha to mean the discipline of gross physical body) and thus classify pranayama as a step of hatha yoga. I think it is largely a translation issue. For the practice and use of the theory for the individual, the difference in terminology does not make much difference. Pick a division and go with it.
This is a form of yogic psychic healing that involves the manipulation of the subtle vital life force energy. This type of balancing method can be performed by a provider to the client, the client can utilize this method by himself or herself, or it can be done in a group setting to maximize the universal life force energy. Healing by use of the hand force has been used by persons in many cultures and peoples, such as the Indians,Egyptians,Jews, and Chinese(Ramacharaka,1937).Prana Yoga is similar in methodology to Reiki, Therapeutic Touch, and Qi gong.
Introductory self prana yoga or pranic healing method.
1. Quiet yourself with a short deep breathing session/meditation/few quieting hatha yoga poses,etc.
2. Place your hands 6-12 inches away from your body with the palms facing your body above your head.
3. *Sweep the hands from head to toe in rounds of three. After each round of three, shape the dirty in a ball in your hands. Then compress the ball until it is gone. Finish with shaking the dirty prana from your fingers.
4. Do rounds of deep breathing/pranayama to gently close your strengthened subtle energy field.
This exercise can work very well to decrease much of one's symptomatology. Please do not be fooled by its simplicity. Often the most powerful tools are the least complex in design.
*The prana can be sensed as a general vital energy field in and around the physical body or as a chakra energy field. As you work with this technique you will be able to sense the energy in a tactile method.For more information on sensing subtle energy, please visit my link, subtle energy and chakras, Please do not feel hesitant to embark on this healing or balancing journey due to a lack of self-confidence or fear of what may or may not happen.As Yogi Ramacharaka states in his book,The Science Of Psychic Healing(1937), we all possess this healing ability, and it is a matter of practice to awaken it within each of us.
Physical purpose
The use of salt water rinses can improve your respiratory health by cleansing out the sinus cavities in a very significant manner. The salt water physically removes phlegm and other build-up in the sinus passages. Additionally, the salt water works to decrease sinus inflammation. The regular use of neti can eliminate infection as well as prevent sinus congestion and infection.
Spiritual purpose
The use of neti is a spiritual development tool. Generally, the cleansing works to move you forward spiritually. Specifically, the stimulation of this area by thorough cleansing works to increase the function of the Moon chakra and thereby increase your psychic sensitivity.
Method
Neti is a messy process but relatively simple to do. Mix up salt water rinse in the same concentration as you would for a salt water gargle, ~ 1/4 teaspoon of salt to 6 ounces of warm water. If you are actively infected or very congested, you may need to back off of the amount of salt in the solution a bit. Some students find that sea salt or kosher salt works to get much better results, both physically and spiritually. One resource suggested using baking soda to minimize discomfort of the salt. It usually works to do so, however, I have found that the use of baking soda works to "feed" yeast growth(which is a cause of sinus congestion).Then using a shallow bowl or neti pot, you introduce the water solution into one nasal canal. The water solution needs to go back as far as possible. Ideally, the water solution should be pouring out the other nostril and/or the back of the throat. Then do the other nasal canal. This should be done in rounds of 3 1-4 times per day. For health maintenance and spiritual development, it should be done once per day. If you are actively infected or heavily congested, you may want to go to the 4 times per day.
Site reference links
Shiprock Institute Main Page
Shiprock Institute Energy Wellness Exercise main page
Shiprock Institute Yoga demo video clip